WOD
Conditioning
Record number of reps in each AMRAP:
5 min AMRAP
10 Push Press (95/65)
10 Front Squats (95/65)
Rest 1 min, then 5 min AMRAP
10 Hang Power Snatch (95/65)
10 OHS (95/65)
Rest 1 min.
Rest 1 min, then 5 min AMRAP
10 Burpees Over Bar
10 Front Rack Lunges (95/65)
Midline – After:
3 sets:
25 Hip extensions
15 Strict TTB
Extra
10 min. EMOM
E-8 e/arm kneeling DB press
O-5-8 strict Chinups
12 min. alt EMOM
E- 2 Bench press w/ pause on chest – building
O- 15 banded tricep extensions
4 sets:
2 Strict TTB + 2 H/A kips + 2 Kipping TTB
*keep gave on horizon entire time
4 sets:
3 UB T2B + 1 Bar MU
*focus on consistent kip in all